Day 11: 30 Min CHEST AND TRICEP Workout with Dumbbells // 6WS1


WORKOUT DETAILS ⏱️ Duration: 30 minute workout 🏋️ Equipment: 2 sets of dumbbells and a mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest // 2 min complex finisher Format for this chest and tricep workout: 0:20 Chess Press 1:20 Palms Forward Flyes 2:20 Wide Push Ups 3:20 Neutral Chest Press 4:20 Flyes 5:20 Deadstop Push Ups 6:20 Diamond Press 7:20 Diamond Push Ups 8:20 Standing Dumbbell Low Flyes Rest 40 Seconds 9:40 Single Arm Neutral Chest Press R 10:40 Alternating Flyes 11:40 Single Arm Neutral Chest Press L 12:40 Alternating Flyes 13:40 Single Arm Chest Press R 14:40 Palms Forward Alternating Flyes 15:40 Single Arm Chest Press L 16:40 Palms Forward Alternating Flyes 17:40 Uneven Push Ups - Alternating Rest 40 Seconds 19:00 Skull Crushers 20:00 Supine Tricep Press 30# 21:00 Overhead Extensions 30# 22:00 Cobra Push Ups 23:00 Dips 24:00 Slow Push Ups (10 sec down, 10 sec up) 25:00 Tricep Press 30# 26:00 Single Dumbbell Press 30# 27:00 Push Up Pulses Rest 40 Seconds 28:20 Complex Chest & Tricep Finisher — 2:00 X10 Tricep Kickbacks 20# X10 Decline Chest Press 30# X5 Explosive Push Ups




 

Comments

Post a Comment

Popular posts from this blog

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances ...
Read more

Most Popular Anti-Aging Skin Care Ingredients

Image
Now I look for these ingredients in my skincare to test and review. They are very important for great skin. And I have learned so much about ingredients and what to look for in a great product. This is a list so you can understand the ingredients to look for. Watch for my reviews and you will see all these ingredients are in the products I test. Anti-aging skin care…it seems as though every magazine you read or every site you go to on the Internet is talking about it. After all, isn’t that why you came to my blog? Today, there are some “hot” product ingredients that you will hear mentioned, but what do they actually do? I have put together some of the more popular ingredients below so you can be a bit more informed as you read down the product labels of your favorite anti-aging skin care products. • Alpha Hydroxy Acid  – this ingredient is very popular in products offering exfoliation and/or chemical peels. These acids can be natural or synthetic and are very potent. In fa...
Read more